Day score 8: Feeling pretty good. Some glute soreness from the classic.
4/21
30-60 minute walk
Turned this into a run to break in my new shoes. Ended up running more than 5K unbroken! Felt a big difference with the new shoes although I probably should’ve broken them with less distance.
Loaded Stretching Progression
60-90 sec. in each position , rest as needed between
Day Score 7: More motivated but upset about the snow. No muscle pain.
Quarantine Classic
Engine 2 – 17:33
Probably my worst event. Last one of the weekend and I think I just didn’t push as hard as I probably could have because I was trying to pace it right (definitely overpaced). Legs felt dead first 2-3 laps each time.
CrossFit 2 – 14:22
So although it’s not a great score I’m pretty happy with it. I got capped on 20.1 so this was nice to finish under the cap. I also had to do 24” stair jump ups for the burpee box jump so I had to slow down slightly to stay safe. Did every set of snatches unbroken just to see if I could. It definitely wasn’t the best strategy in terms of not blowing up but I was able to recover slightly on the burpees each time.
Strength 1A – 2:56
Just barely squeaked under the cap. I can tell my body isn’t used to lifting heavy right now but these felt surprisingly decent once I warmed up. I was in a lot of pain to get this done under the cap but happy that I did.
Strength 1B – 205
Very happy to nail this, almost wasn’t able to stand it up.
Strength 2A – :51
This one was super mental especially since I couldn’t wrap my hands around the fence entirely.
Strength 2B – 245
The clean felt super heavy and I had to receive it in a squat. The overhead was heavier than it would’ve felt last month probably but still felt good. My next jump would’ve had to have been 275 and that was not going to happen today lol.
Overall I just want things to get back to normal. Can’t help but feel like I’m losing some fitness during this time. Got a lot of work to do!
Day score 7: A little lethargic and lacking motivation today. Tight hamstrings.
4/14
Handstand Skill:
A. 8-12 wall-facing handstand “shrugs” x 4, rest as needed
*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not
B. 20-30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “float” point where both feet are off of the wall during the switch and that you can control. Press away from the ground throughout.
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
Day score 9: A little tired but my back is feeling better. My hamstrings just needed a good stretch.
4/13
2 rounds for time:
10 power snatch @ 95#
10 BFB
*rest 2 min
x 3 sets
2:07, 3:02, 3:02 (12 HPC 15 Pushup) – this was such a shoulder burn. Went unbroken the first round and knew I couldn’t sustain that so broke the snatches in half. Slowed me down a bit but saved me from most likely failing reps. Pushups were a huge limiter by the end of the 2nd round.
+
8-10 barbell RDLs x3, rest 1min
*same load as last week
185 – felt pretty easy this week.
+
Alt. EMOM 15 min:
-30 sec hip thrusts (shoulders on couch)
-30 sec banded clamshells L
-30 sec banded clamshells R
-30 sec single leg glute bridge (15L/15R) (shoulder on bench)
17:57 – I think I paced the beginning a little too much and ended up having to hustle my way back up to beat the cap. Front squats and deadlifts were easy but the hang clean and jerks blew me up pretty quickly. Box step ups are still challenging for me.
Tough today. Felt like I kept like walking backward and forward to find my balance. Sara said it’s because the ground is uneven. Did manage a few good walks though.
+
Handstand Conditioning:
*No pushups on wall-walks- start and end in a front plank
Day score 7: Feeling good today. Actually have more energy than I thought I would. Lower back is still tight.
4/8
For time:
100 medball squat cleans @ 20#
4:55 – not bad but definitely blew up my lower back a bit.
*rest 4 min
For time:
100 Alt. DB snatch @ 50#
13:53 (about 5:00) – really liked how I moved through this. 25-25-20-30.
*rest 3 min
For time:
50 DB goblet squats @ 75#
19:55 (about 3:00) – these were tough. Had to focus on holding tension in the bottom
*rest 2 min
For time:
100 alt. step back goblet lunges @ 75#
29:45 – (about 8:00) this was definitely the hardest movement. Had to try not to slam my knees down so I was moving slowly. Switched to the grass for a bit but felt less stable
Day score 8: Some lower back tightness I think from driving so much. Also a little more tired today.
4/7
Handstand Skill:
A. 8-12 wall-facing handstand “shrugs” x 4, rest as needed
*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not
B. 20-30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout.
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
This started off a little tough because I live next to so many hills. A lot of uphill running. Lower back was tight in the beginning as well. Increased my pace on the third mile when things leveled out. The 2nd mile was almost completely uphill slightly.
Day score 9: Still stressed but felt like I had way more energy when I got started working out today than I have the last couple weeks. Was able to bring some intensity to the workouts.
4/6
Alt. EMOM 10 min:
-40-50 DU
-10-12 BFB
+
Alt. EMOM 10 min:
-10-12 thrusters @ 95#
-10-12 BFB
Made my intention on both of these emoms to hit the BFB as fast as possible to try to make myself really feel some intensity. It worked. Last two rounds of both emoms were brutal! Was finishing the BFBs around 20-24s in the first emom. Second emom more around 30s. Thrusters really sucked lol.
+
8 barbell RDLs x3, rest 1min
*increase loading
185
+
*from TTTatHome
9min AMRAP:
20 Arch Body Rock
20 Forward Plank Alternating Knee to Elbow (10/side)
20 Glute Bridge Ups
20 Sit-ups
Moved through this and tried to keep movement quality high
Jackson’s Training 